Yoga gives us the opportunity to find peace in the ways things already are and that includes our bodies. When we give up the idea that something needs to change, we can move past perceived limitations. And when we love ourselves as whole and complete, we realize the goal of yoga.

The 10 poses in this sequence open up a conversation with the body through sensation and breath. As you come into each of these longer hip openers and folds, let your body be your friend and guide to connect you to your inner wisdom. As you listen to and love your body as it is, your body will respond by helping you get deeper into poses and giving you more freedom and peace as you move through your life, both on and off the mat.

To finish the sequence, I recommend closing with 10 breaths in Seated Forward Bend and a supine twist on each side.

1&2. Cat Pose and Cow Pose

Marjaryasana-Bitilasana

Come to Tabletop on your hands and knees, with your hands rooted under your shoulders and knees under your hips. Tuck your toes to help you stabilize, lifting your low belly up. With your inhale, relax your belly down, open across your chest, and lift your gaze into Cow Pose. With your exhale, round your back in Cat Pose, arch your back to the sky, press the ground away, and tuck your chin to your chest. Keep going one breath per movement for 10 rounds, and return to Tabletop.